BruceLeeRoy
Banned
You might be surprised. Some people take it as a personal offense.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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You might be surprised. Some people take it as a personal offense.
maximum360
Member
That's a disc herniation waiting to happen.
Abdominal curl-ups are the safest exercise for the back while being allowing for greater emphasis on abdominal strengthening and less on hip flexors.
shadowsdarknes
Member
Not sure why my body hates flat benching so much. I'm terrible at it.
I close grip bench nearly as much as I regular bench. I'm pretty good at decline and incline, but I just hate flat benching it feels like such a chore. Maybe I need to shift towards a more narrow grip.
I close grip bench nearly as much as I regular bench. I'm pretty good at decline and incline, but I just hate flat benching it feels like such a chore. Maybe I need to shift towards a more narrow grip.
My mom's cooking is traditional Vietnamese and Chinese cuisine so it's actually healthy. It's fish, chicken or beef like every night with veggies. She sometimes make pho/bun and she only make fried stuff once every 4-5 months. I'm not sure what else I have to do at this point except just to keep working out. I will also start using the treadmill three times a week on my weightlifting days.
lol i felt hte same way for a while, but then i finally surpassed 175 on bench, and am up to 195 (200 tomorrow) and now i love it.
I've been stuck at 155. I've used all the form tips I've gotten here.
What helped you? Strengthening your tris?
all i've been doing is SS for hte past few months. so i'd say OHP (up to 120, 125 tomorrow) and deadlifts maybe (345 i believe) helped. only accessory work i've done is chins and pullups.
i did work on my form and getting a huge arch though. maybe that helped as well.
Well considering I spent 2 years unable to move either of them, I'd say it is as bad as I can get pre paralysis.
My spinal cord was shaken, my shoulder shredded internally pretty bad, and my shoulder applies pressure on my back. I opted out of surgery (doctor figured that while I'd lose the pain I'd also lose mobility) but I've let it hold me back long enough.
Now, medically, I am not supposed to use my arm at all. The slightest softest punch in the arm on a bad day will knock me down.
I'm just working on a routine to burn some calories while get healthy and tighten up my body without pushing harder on my body than it can take, although I push as far as I can go every single day. Not everyone is "making excuses" and I lost 2 years of my life over this one man.
(And before you call me out on that, you jumped on me saying "unless it is a legit injury" when all I stipulated was I needed to find a routine around them, which just makes you an uninviting twat instead of inviting)
Leg raises I might do, but that might be an "at home" exercise. Just the style of them seems almost "silly" at points.
As for planks, I've been curious but I can't figure out the form and am fairly sure I'd probably fail completely at them. Any good demo on form out there?
BruceLeeRoy
Banned
377..Shouldn't we be starting a new OT soon?
You could always buy omega 3 fish oil in liquid form. That just sounds disgusting though
Knees are sore as hell from PR squats yesterday.
I have Barclean's Orange flavored fish oil and i just plug my nose, squirt some to the back of my throat directly from the bottle, swallow, and then wash down with some juice (blueberry-blackberry, usually). Not bad at all.
I have Barclean's Orange flavored fish oil and i just plug my nose, squirt some to the back of my throat directly from the bottle, swallow, and then wash down with some juice (blueberry-blackberry, usually). Not bad at all.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Drink some water. I get 3 fish oil, 2 BCAA's and some vitamins down in one go.
So I've been trying to get the damn thing down for almost half an hour and I still can't do it. The pill got smaller as it dissolved in my mouth and I can taste the fishy smell. There's still a bit of fish oil left inside the capsule.
Edit: Can I pop the capsule and just drink the fish oil inside it?
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Meh i dunno, I get the big jell capsule ones or whatever.
Just get this:
Then send me your big thing of horse pills (I've swallowed 18 pills in one swallow before, I'm really good).
Yah, that's the one I got. The softgels one. So I just ended up chewing the capsule and the fish oil doesn't taste that bad by itself. Think I'm just going to do that from now on.
Don't know what that is. Picture is too blurry. I'm assuming it's fish oil in liquid form? I'm just going to chew the capsule and swallow the fish oil whole with water.Just get this:
Then send me your big thing of horse pills (I've swallowed 18 pills in one swallow before, I'm really good).
It got blurry cause there's smeared jizz on my computer monitor and it got all over the jpeg, sorry
.Yeah, it's liquid fish oil. it's cheaper than buying pills too.
As a hard-gainer, is there anything wrong with shooting for something way over the top, like a 3000 calorie a day diet? Would working out allow me to turn that into muscle? I'm pretty damn petite.
Some nugget o' info
Age: 19
Height: 5'5
Weight: 100 lb, yep
Goal: Gaining weight, focusing mostly on upper-body (traps, chest, deltoid, biceps, triceps). So I know that deadlifts/presses are important.
Some nugget o' info
Age: 19
Height: 5'5
Weight: 100 lb, yep
Goal: Gaining weight, focusing mostly on upper-body (traps, chest, deltoid, biceps, triceps). So I know that deadlifts/presses are important.
If you want to gain weight SS might be better. 3000 seems a decent amount for your size.
Fuuu
It told me I need about 2500k a day and I'm pretty sure I'm not getting it. Gotta start adding some stuff to my plate.
According to this, mine is at 1385. But I have a high-metabolism unfortunately. I definitely eat more than the rest of my family members on average daily. Weight gain's my first priority, while also working out to balance that.
According to the BMI calculator on that site I am overweight.
Baki
Member
I have a BMR of 1639.59 and a fairly slow-average metabolism. How much do I need to eat to gain muscle?
Sorry if it comes across that way, but we constantly get people saying they can't do squats or deadlifts because of a "bad back" or whatever, when those excersices will only serve to strengthen your back and make you more resistant to injury. Hence why I asked if you had a legit injury.
Bearded Dudebro
Member
They've got chewable Omega 3's at GNC too. Here
They've got others too, but I like Nordic Naturals. Just check the label and make sure make sure they're not fibbing about the DHA and EHA.
They've got others too, but I like Nordic Naturals. Just check the label and make sure make sure they're not fibbing about the DHA and EHA.
Brolic Gaoler
formerly Alienshogun
Twitter chat with EFTS tonight at 9 Eastern.
EFTS said:
Bearded Dudebro
Member
Ugh, so disappointed, failed on the Squat at 125lbs. Was only able to get 3 reps into my second set before my Sciatica started acting up. Second time at 125lbs after having taken a couple weeks off to recover from the last flare up and the consequent buildup back to 125lbs.
Nice, managed to deadlift 5x278lbs
Little disappointing is that I missed the last rep of bench at 140lbs. Probably having to do with the fact that I haven't gotten enough sleep in the last few days. Got a new summer job and I have to get up at 5:30am which means I'd have to be sleeping 9:30pm if I wanna get 8 hours. The job is also quite taxing fysically (lots of walking, lifting, driving and working outside at the farm) and I'm all out of juice when I get home. Hopefully it doesn't start affecting my lifts with SS :/
Little disappointing is that I missed the last rep of bench at 140lbs. Probably having to do with the fact that I haven't gotten enough sleep in the last few days. Got a new summer job and I have to get up at 5:30am which means I'd have to be sleeping 9:30pm if I wanna get 8 hours. The job is also quite taxing fysically (lots of walking, lifting, driving and working outside at the farm) and I'm all out of juice when I get home. Hopefully it doesn't start affecting my lifts with SS :/
I can understand reprehension but I am definitely not in that category. I am pushing myself as far as I can go every time I hit the gym. Or at least I hope I am... I am using enough weight that by the last rep I can do not a single one more and yet I am not sore at all after the weight training so I don't know if it is really working for me or not.
Brolic Gaoler
formerly Alienshogun
Soreness is not necessarily indicative of progress.
Milk after every meal and snack will get you there easy.
RumblingRosco
Member
Hey GymGAF, I used to be a relatively active contributor to OT1 and OT2, but have basically fallen off for OT3. I'm looking for a critique of my current routine, as it has changed over time.
Age: 23.5
Height: 5'9"
Weight: 168 lbs
Goal: In order of importance: 1) Health 2) Physical appearance 3) Functional strength
Current Training Schedule: 5 days a week for about 1 hour (sometimes 1.5 hours) each session
Current Training Equipment Available: Two fully-equipped campus gyms but cleans are not allowed
Comments: I began exercising freshmen year of college (fall 2007) and began deadlifts/squats/bench press summer 2008; I went from 145 lbs fall 2007 to a peak of 185 lbs in April 2011, but since entering grad school last summer, I've fallen to just under 170 lbs (and, obviously, my lifts have suffered; I was pulling over 350 lbs for reps on my deadlift, but now I'm repping closer to 290-300 lbs). Similar % drops for all my major lifts.
I'm not really interested in how much I can lift, I'm more interested in being healthy and having a nice physique; yes, I apologize in advance for being kind of a bitch in that regard, but it is what makes me happy. Can't deny my envy of those out there that are 70's big, though. Anyway, I'm also very aware that nutrition is perhaps more important than hitting the gym as far as health is concerned. I've studied dietetics/food science for over 5 years now, so my diet is pretty solid (I can go into detail later if needed).
My current workout routine is roughly the following; these do not include warm-up/cooldown sets.
Day A
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Deadlift: 3x3
Bench Press: 3x8
DB Shrugs: 3x8
DB Curls: 3x8
Bent-Over Rows: 3x8
Day B
--------
Squats: 3x5
Military Press: 3x8
Standing DB Side Crunches: 3x8
Seated Cable Rows: 3x8
Cable Pulldowns: 3x8
I rotate these days every other day, though I have recently considered skipping deadlifts on every other A day to give a bit more rest between them; if I do that, I'd like to add another lift in on that A day.
Sometimes I'll run 1-2 miles on an indoor track or ~20 minutes of a stationary bike after I finish my weight lifting. I also bike 5-7 days a week for 15 minutes, twice a day, to/from my campus.
Any suggestions for improvements on my routine based on my goals would be greatly appreciated.
Age: 23.5
Height: 5'9"
Weight: 168 lbs
Goal: In order of importance: 1) Health 2) Physical appearance 3) Functional strength
Current Training Schedule: 5 days a week for about 1 hour (sometimes 1.5 hours) each session
Current Training Equipment Available: Two fully-equipped campus gyms but cleans are not allowed
Comments: I began exercising freshmen year of college (fall 2007) and began deadlifts/squats/bench press summer 2008; I went from 145 lbs fall 2007 to a peak of 185 lbs in April 2011, but since entering grad school last summer, I've fallen to just under 170 lbs (and, obviously, my lifts have suffered; I was pulling over 350 lbs for reps on my deadlift, but now I'm repping closer to 290-300 lbs). Similar % drops for all my major lifts.
I'm not really interested in how much I can lift, I'm more interested in being healthy and having a nice physique; yes, I apologize in advance for being kind of a bitch in that regard, but it is what makes me happy. Can't deny my envy of those out there that are 70's big, though. Anyway, I'm also very aware that nutrition is perhaps more important than hitting the gym as far as health is concerned. I've studied dietetics/food science for over 5 years now, so my diet is pretty solid (I can go into detail later if needed).
My current workout routine is roughly the following; these do not include warm-up/cooldown sets.
Day A
--------
Deadlift: 3x3
Bench Press: 3x8
DB Shrugs: 3x8
DB Curls: 3x8
Bent-Over Rows: 3x8
Day B
--------
Squats: 3x5
Military Press: 3x8
Standing DB Side Crunches: 3x8
Seated Cable Rows: 3x8
Cable Pulldowns: 3x8
I rotate these days every other day, though I have recently considered skipping deadlifts on every other A day to give a bit more rest between them; if I do that, I'd like to add another lift in on that A day.
Sometimes I'll run 1-2 miles on an indoor track or ~20 minutes of a stationary bike after I finish my weight lifting. I also bike 5-7 days a week for 15 minutes, twice a day, to/from my campus.
Any suggestions for improvements on my routine based on my goals would be greatly appreciated.
BruceLeeRoy
Banned
Nothing to turn your head up at but he has definitely looked better.
Brolic Gaoler
formerly Alienshogun
This just in from the Riddick thread... Vin Diesel is fat according to Gaf.
Wat?
I don't know... I see something like a 14% body fat dude that looks like he'd have no trouble with 600lbs on his back.
BruceLeeRoy
Banned
He definitely looks great. Dude looks like he could pick a semi up. I don't think he looks fat at all thats crazzzzy talk. His arms in my minds-eye used to be bigger. I could be making that up though let me check.
Just slightly more defined. Looks great though
Also why in the hell is tinypic banned on gaf?
diamondstar
Member
Are there any big benefits to ATG squats other than looking like a boss?
I am 6'2 and I think I go pretty low as it is but tried some air ATG squats last night and feel when I get that low I get a lot of pressure on my shins. So I am not sure if my flexibility will allow it but I am willing to try it if it helps strength.
I am 6'2 and I think I go pretty low as it is but tried some air ATG squats last night and feel when I get that low I get a lot of pressure on my shins. So I am not sure if my flexibility will allow it but I am willing to try it if it helps strength.
Brolic Gaoler
formerly Alienshogun
I feel it more in my inner leg/groin area and Hamstrings when I go ATG. I don't know if that's "real" or not but from my experience it seems to hit more of the leg overall. Again, I don't know if that's true or not.
BruceLeeRoy
Banned
I don't go ATG regularly but when I do it feels like its engaging my hips and hamstring a lot more.
Go_Ly_Dow
Member
5'8 and only 128 pounds (I've filled in the thing before in the old thread) and I'm using 9KG (20 pound) dumbells at the moment for bicep exercises. (standard curls)
Can I hope to see any results on my arms with that? I start to feel the strain on my 2nd set and on my 3rd set, I really have to push it to achieve my 8-10 rep target and barely reach it.
I'm going for size by the way.
Can I hope to see any results on my arms with that? I start to feel the strain on my 2nd set and on my 3rd set, I really have to push it to achieve my 8-10 rep target and barely reach it.
I'm going for size by the way.
What is everyone's favorite organ meat?
I ask because I've never had any like a liver yet I keep reading about the huge benefits of eating them.
If having access to a Trader Joe's and Whole Foods, which should I try? A good gateway organ meat maybe? I've grown up only eating lean pork, beef, and poultry.
I ask because I've never had any like a liver yet I keep reading about the huge benefits of eating them.
If having access to a Trader Joe's and Whole Foods, which should I try? A good gateway organ meat maybe? I've grown up only eating lean pork, beef, and poultry.
That looks like a solid split, but I would cut it back to 3 times a week were I to take it on. No reason to spend five hours a week doing what could be done in three. You pointed out how deadlifting with that frequency could be an issue, so you already know the volume is too high. Three days a week, M/W/F or every other day for a six-day training regimen sounds good. Lift heavier and take recovery as serious as your training (that's why you DL is 3x3, no?).
Keep bicycling to campus and run after your training. Fill your other days with awesome activities and enjoy your good health. And don't apologize for it.
Actually, one last nitpick. I'd do chins instead of pulldowns, but should you ignore this one the sky wouldn't fall down on you or anything like that.
BruceLeeRoy
Banned
Do most of you stay within the 3 set range for your exercises?
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